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Workout of the day
2025-03-12
Strength
Deadlift (week 5 / 6)
5 sets: E3MOM
5 Deadlifts @ 85% of 1 RM
8 DB deficit Farmer lunges (5-6" deficit) @ AHAFA
* Complete 5 Deadlifts followed by 8 DB deficit farmers lunges. Complete
all 4 lunges on one leg, then 4 on the other, focus on driving
and isolating the lead leg. Bump the weight up from last week if possible.
Metcon
16 min Amrap
8 Strict Pull-ups / Ring-rows (Supinated grip)
16 BJO 20"/24"
24 RKB-Swings
* Focus on moving at a pace that you can maintain for 16 mins. use a supinated grip for the pull-ups or ring-rows, Step down on the
BJO, engage your core and glutes in the kb swings.
KB Wieghts:
L1: 10/16 kg
L2: 12/20 kg
L3: 16/24 kg
core
Partner
Accessory
2-3 Sets:
10 Weighted glute bridges (place KB on your hip)
20-30 sec cobra pose
30-45 sec banded hamstring stretch